Maintain Your Nutrition Game
Don’t overlook the importance of a postgrad nutrition game plan. Lauren Link, a registered dietitian who oversees nutrition for Purdue athletics, provides five healthy eating tips for the transition.
Adjust your caloric intake.
Most former athletes burn only 500 to 1,000 calories per day from activity, which is less than they did as a student-athlete. “Even if you stay active and have a workout regime after college, it’s unlikely that you are going to be burning as many calories as before,” Link says. Dietary changes are one way — a big way — to bridge the post-college calorie gap.
Carbohydrate intake is an area to pay attention to. Instead of carbs such as grains and starchy vegetables taking up one-third to half of your plate when you were in full training mode, Link recommends about a fourth of a former athlete’s plate be filled with carb-rich foods. Think of carbs like pasta as a side item now, not the main course.
Just like your momma said, eat plenty of fruits and vegetables.
It’s not only a healthy choice, Link says, but filling yourself up with fruits and veggies comes without the negative caloric impact found in many other food items. With meal planning in mind, go to the grocery every week or two so you can purchase fresh produce, dairy and grains — consumables that won’t last a month in your pantry or refrigerator. Empty caloric foods such as fried foods and sweets don’t do much for you, so limit your intake, she says.
It’s your kitchen now, so be the cook.
A detailed meal plan might seem intimidating to young professionals, but it starts with the basics. Choose one or two nights per week to prepare meals at home. It doesn’t have to be fancy. Even if it’s just you, cook a quantity large enough to pack for your lunch the next day. Batch cooking ensures you’ll be eating healthy meals that you prepared, plus dining out less, saving calories — and dollars.
“Cooking ahead is a huge money saver that I see all the time among young grads who played college sports,” Link says. Starting out, they feel like they have a lot of money. Tuition bills are in the past, and their careers are now underway. But a daily $7 to $10 lunch out with co-workers can add up to a couple of thousand dollars in a year. A little bit of meal prepping and planning can go a long way for your wallet.
You didn’t skip practice, so don’t skip meals.
You may be running late for a meeting or traveling for work and think you don’t have time for breakfast or lunch. Those meals get abused a lot, Link says. Skipping meals throws off the body’s metabolism, increases the risk of muscle breakdown, and can add fat mass. If you do skip a meal, the next time you eat, the body’s insulin response is higher, which promotes the storage of fat. It also leaves you hungry, irritable and unproductive.
If you drink alcohol, have an intake plan.
Most college graduates are older than 21 and, like a lot of young professionals, many enjoy the social scene. There is nothing wrong with a beer or a glass of wine, Link says, but doing so multiple times a week, or to excess, really adds on the calories over the course of a week or month. A good plan is to limit yourself to a day or two per week to consume an alcoholic beverage. If you drink, be choosy about the mixers used. Avoid sodas and juices and opt for lower caloric mixers such as water, tonic water or club soda.
— Monica Miller
Visit NCAA After the Game for more advice on life after college sports and job postings for former student-athletes.
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